An anxiety attack can be a terrifying experience. Your heart races, you feel short of breath, and a sense of impending doom washes over you. It can be hard to cope with these attacks, especially if they happen to you frequently.
However, you need to learn how to deal with anxiety attacks so that they do not take over your life. Just worrying about them can make another attack more likely. By being proactive and taking steps to reduce the amount of anxiety in your life, you can take control of yourself and reduce the risk of another occurrence.
One of the biggest problems with anxiety is the way in which it can feed on itself. All too often, people experience a feedback effect. They worry so much about having another attack that they end up making one happen. The more worried you are about your anxiety, the more anxious you will be.
You need to find a way to break this feedback loop and reduce your everyday level of anxiety. One useful strategy for doing so is to try to be more attentive to your thoughts. This can be difficult when you are in the grip of a full-fledged panic attack, so it is a good idea to practice at other times.
When you notice that you are starting to worry about something, stop and pay attention to the thoughts that are going through your mind. Are they actually realistic? Do they tend to be overly negative and self-critical?
Make a conscious effort to turn these thoughts around and make them more positive. When you find yourself being too negative, find something positive about the situation. Even a very minor point can help. You just need to get in the habit of not letting your negative thoughts take over.
Meditation can be another useful tool for reducing the frequency of anxiety attacks. Just 10 to 15 minutes of meditation every day has been shown to reduce anxiety and improve your ability to cope with stress. All you need is a quiet space that is free from distractions.
Put on some comfortable clothes and sit down. Close your eyes and focus on your breathing. Take slow, deep breaths and count as you inhale and exhale. Do not worry about trying to empty your mind of thoughts. The goal in meditation is simply to be more aware of your thoughts so that you do not let them control you.
Another useful tool for dealing with anxiety is physical exercise. Study after study has found that people who are more physically active tend to have lower levels of anxiety. When you exercise, your brain releases chemicals that tend to improve your mood. Even a brisk walk around the block can help.
Once you know how to deal with anxiety attacks, you will be able to take control of your life again. There is no need to remain a prisoner of your anxiety. With these tips, you can soon be looking on the bright side again.